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Thursday, 14 September 2017

Most Read: Six Important Ways to Cut Wedding Costs Without Looking Cheap

In Nigeria, wedding is largely seen as an expensive venture, as it is done in three stages, the first being traditional wedding (or engagement) the second being the formal aspect, whether in church, mosque or at the registry, and the third being the reception.
Arguably, wedding has always been one of the ceremonies that people cherish most, and it’s one of those that probably won’t go away for the rest of time.
Its significance is not just because it formally heralds the beginning of a matrimony, although that is significant, it is also because it is an important event that the people taking part in it are fully aware of.
In christening, though the baby is alive, he or she may not be totally aware of the hapenings around them, while the dead are assumed to be unaware of their burial ceremonies.
Interestingly, being a ceremony that marks the beginning of a lasting togetherness, the way and manner people go about it depends largely on the culture and tradition of the area they, especially the woman, hail from.
On a cursory look at the way wedding ceremonies are held in some other climes, while it is capital intensive in some, it is purely ceremonial and cultural in some places and yet in some other places, it is held briefly. Also, in some places, it is a one-day event but in some other places, it is multi-day event, each with its attendant cost.
For example, in Japan, the bride is painted pure white from head to toe and she and the husband become husband and wife once they drink sake (Japanese rice wine) together. In Jamaica, wedding is a community affair as everyone comes together to help in the planning and they all gather to see the bride and they assess her outfit.
In Germany, the ceremony is done in three parts and it is capital intensive, while in Cuba, it is an expensive ceremony and any male guest who dances with the bride is expected to pin money to her dress to help the couple pay for their honeymoon.
However, in Nigeria, wedding is largely seen as an expensive venture, as it is done in three stages, the first being traditional wedding (or engagement) the second being the formal aspect, whether in church, mosque or at the registry, and the third being the reception.
While the traditional is seen as sacrosanct, the third stage, which is hosting people at a reception, seems to be the most expensive. And because of the cost of the ceremony, some people delay or shy away from wedding.
But there is good news. Experts say it is possible to have a beautiful wedding that won’t be too costly and won’t appear cheap or pedestrian. An events planner, Miss Oluwatamilore Adeyemi shares some tips that could help people save cost:
1. Cut down the number of guests: It has been established that the number of guests or invited persons determines the size of the hall, the quantity of the food to be prepared, the quantity of drinks and the number of souvenirs, which would influence the amount spent eventually. This is the view of Adeyemi, as she adds that people who truly want to cut cost would limit the number of the persons they would invite and that leaving it open-ended would not do any good.
She adds, “I realise that most people want to impress and make a statement during their wedding. If you truly want to cut cost, there is no reason why you should have a wedding that is over 500 guests, because more guests make you spend more. If you are making food for 400 people, it’s cheaper than making food for 1,000 people. And a hall that would take 1,000 persons could cost about N1.5m, whereas a hall that would accommodate 250 guests could go for about N120,000. Look at how much you have saved. So, the first thing to do is to reduce the number of your guests.”
She stressed that it is better to have fewer guests that would enjoy the programme than having large number where majority would be dissatisfied or disgruntled. “So, the rule is, cut down on your guest list and invite only those that actually matter. “If the cost of food per person is N1,000 and you have 150 persons, you would only spend N150,000, but if you have 1,000 guests, you would spend N1.5m on food alone. Those whose presence you want to enjoy should be the ones at your wedding. And it also affects what you would spend to get a band, because the larger the hall, the more you would pay as they would have to bring more speakers and that tells on your fees too.”
2. Be flexible about the day: The director of Bridal Consultants in the US, Dena Davey, said people should consider fixing their wedding on other days apart from Saturday, the usual day, so as to save cost. She said events hall managers also tend to charge more on Saturday than other days. But Adeyemi disagreed.
She said, “I don’t agree because at the end of the day, people that really matter to you may not be able to attend, and it would look as if you are cutting them off, except you are sure that those people would all be on leave. The ideal time for a party is weekend when everybody is free.” She said instead of holding it during the week, to save cost, people could explore the option of takeaway food, like serving them while coming from the registry as it removes the cost of hall, music band or hiring a disc jockey.
She said, “You could have a small thanksgiving in a hall; dance, eat and enjoy yourselves. The truth is that people don’t really enjoy themselves at a wedding; they are so stressed and they are busy catering to people who have not eaten that they miss the fun at the end of the day.”
3. Do some things yourself: Notably, one of the things that gulp money while planning for a wedding is invitation cards; not just the distribution, but the cost of printing them. Adeyemi said that, generally, invites are overrated and that on the average, one could cost between N500 and N1,000. She, however, advised that people could use e-invite; write a letter and send by mail, or prepare an access card, which she said could cost as low as N100.
She said, “Except you are really buoyant, then I think people should cut down on what they spend on cards. People assume that the beauty of the invitation card says a lot about their financial status, so at the end of the day, it’s all about showing off. You can save that money.”
4. Don’t seek to impress: From observation, one of people’s motivations when it comes to wedding planning is to impress and show people that they are well to do. But Adeyemi said that is not necessary.
She said, “Invite the people you can cater to and let them have food to eat. You could have agreed with the caterer that it’s one plate of food and two proteins per person, to avoid shortage. If you are inviting 200, make food for 350. It’s better to have excess than shortage. It is not a must to buy alcohol, if you think it would shoot up your budget.”Also, she said instead of inviting an artiste, people could just call a DJ or a small band. “With either of the two, have a good time, dance with your parents and friends.”
5. Talk to a credible event planner: It would appear that one good way to have a beautiful, low-cost wedding would be to talk to an event planner, who would help to reconcile the couple’s expectations with what their budget could cover. Adeyemi said this should come after both families have agreed on what they want, adding that even though people run away from engaging the services of event planners, erroneously thinking they couldn’t afford it, taking that step is the way to go.
She said, “The planner would tell you the best venue that would save you cost in terms of logistics. For example, you could get a venue in Magodo for a higher price, but the logistics and the decoration could be cheaper due to access, while a cheaper hall in Abule Egba could attract higher cost of logistics and decoration.
“So, talking to a planner helps to put things in perspective and save cost. She added that a caterer or professional event planner would also make use of professional security personnel to keep away miscreants and other unwanted persons. Just as Davey suggests that such persons should consider using open spaces, parks or beaches, to avoid paying for halls, Adeyemi said for any event in an open space, there should be provision for security.”
6. Your planner doesn’t have to be a family member: Perhaps, one way people run into ‘trouble’ during their wedding is when they give certain duties to unqualified family members. Findings show that this does not only lead to avoidable quarrels, it constrains the couple to accept things as they are so as not to offend family members.
She said, “Once family members are in charge, you could be looking at a flop, because they would take care of themselves and their own and there is a limit to how you could speak to them. But a professional would ensure that everybody gets a fair, equal treatment and not that someone would just come and ask for 10 pieces of meat.”
She stressed that it is lack of planning and mismanagement that oftentimes brings about shortage. She added, “In Nigeria, we expect family members to do things for us, even when they are not competent. And that is why things flop because you don’t employ the professionals. A caterer is conscious of a next time, so him/ he or she would serve you well so you could recommend him/her to others.”

Friday, 1 September 2017

The Reasons Science Says Is Responsible For You Wanting To Be Friends With Your Ex

A lot of us for one reason or the other can’t help but to remain friends with our ex but science has come with an explanation that it may have to do with our personality.
While it is almost always difficult to step down from a relationship that was once romantic to one that is nothing more than a platonic one, the fact is some of us make it a point to remain in the lives of our exes.
A new research published in the journal Personality and Individual Differences, has however sheds more light on the reasons why we can’t help but be tied to our past. A study conducted by Psychologists at Oakland University in Michigan asked participants to rank more than 150 potential explanations for why former lovers might choose to remain as friends.
The authors of the study were able to identify seven main categories of reasons why people remained friends with their exes:
Continued Romantic Attraction,
The researchers found some of the study participants make statements like “I still had feelings for them” and “I still felt jealous after the relationship”;
Pragmatism
Some of the participants found a somewhat useful social connection and with the fact that that their exes have a lot of money which they found useful and too tempting to let go of;
Social Relationship Maintenance,
This spoke of people that found it difficult to let go of their ex and would rather have them as friends as a means of preventing awkwardness in their friend group or social circle;
Sexual Access,
Perhaps because the sex was the bomb with the ex, the research found that some of the participants kept on being friends with their ex, including the fact that they could get a hook-up buddy anytime they felt like without any complication;
Children And Shared Resources,
Shared resources and responsibilities such as children, property or debts which facilitated regular interaction and connections which made friendship paramount after the end of the relationship;
Reduced Romantic Feelings,
when the romantic feeling between both partners are reduced, the study found a high tendency of the participants transiting to just friends;
Sentimentality,
And lastly, some partners could not help but stay friends with their exes because they found them to be great listeners or people that completely supported their goals.
The study found that the participants ranked sentimental reasons as the most important reason for keeping their friendship alive. Pragmatic motives on the other hand was concluded as a move designed to use the ex for anything from free rides to home repairs as the least most important reason.
Furthermore, the researchers found that participants that exhibited similar personalities tended to value similar reasons for pursuing post-relationship friendships.
For instance, the researchers found that men and women who were found to be extroverts were more likely to express interest in a “friends with benefits” scenario, while partners that were more agreeable tend to value sentimental reasons for maintaining a bond with a former flame.
Moreover, participants that had were found to have darker personality traits associated with hostile or manipulative behaviours were found to be more likely to stay in contact with an ex for pragmatic reasons such as financial support, social connections, and potential hook-ups.
What this suggests is that some people tend to maintain friendship after a break-up for reasons that are selfish, untoward and shouldn’t be expected from a friendly ex.
Lastly, if you’re keen about maintaining friendship with your ex for a particular reason doesn’t necessarily mean that such reasons serves the same purpose for the other person. Pairings that have fundamentally different reasons for remaining friends may result in hardship than happiness afterwards.

#DeadlineDay: Mbappe Completes Loan Move To PSG

Paris Saing-Germain have completed another stunning transfer, with Kylian Mbappe joining on loan with a permanent sale happening next season.
The transfer saga circling the 18-year-old has gone on for a while and he has joined on loan, with a clause to sign him permanently to be activated next season.
Kylian Mbappe will cost PSG €180 million next season, making him the second most expensive player, with a contract that expires in 2022.
“It is with great joy and pride that I join Paris Saint-Germain,” Mbappe said in a press release. For any young person from the Paris region, it is often a dream to wear the red and blue jersey and experience the unique atmosphere of the Parc des Princes.
“I really wanted to be a part of the club’s project, which is one of the most ambitious in Europe. Alongside my new teammates, I intend to continue my progression while helping the team achieve the very big objectives it has set itself.”
PSG have already smashed the world transfer record this summer, having acquired Neymar from Barcelona for €222m.
“Among players of his age, he is without doubt the most promising in the world due to his immense technical, physical and mental qualities,” PSG president Nasser Al-Khelaifi said.
“Since his emergence at the highest level, he has earned an excellent reputation as a young talent who is very respectful, open, ambitious and already very mature.
“Under our colors, in the midst of truly great players, Kylian will continue his progression in a way that will also benefit the French national team in the months and years to come.”

#DeadlineDay: Renato Sanches Signs With Swansea On Loan

Welsh club, Swansea have confirmed the signing of Bayern’s Renato Sanches on a season-long loan.
Sanches made the switch to the Premier League side, after struggling to make an impact in his first season with Bayern.
The 20-year-old will now link up with former Bayern Munich assistant manager, Paul Clement, with Swansea paying €8.5 million for the loan with no clause for a permanent deal.
“We are happy that we found an agreement for a loan deal,” Bayern CEO Karl-Heinz Rummenigge told Bayern Munich’s official website.
“Our goal was, that Renato could play consistently in a strong league like the Premier League.
“We are still confident Renato has the potential to be an important player for Bayern in future. That’s the reason why Sanches’ return in July 2018 is clearly appointed without a purchase clause.”

Self-Help Tips To Fight Fatigue

Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.
Eat often to beat tiredness
A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.
Perk up with exercise
You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Lose weight to gain energy
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.
Read more about how to lose weight.
Sleep well
It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and take time to relax before you go to bed.
Reduce stress to boost energy
Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.
Talking therapy beats fatigue
There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.
Cut out caffeine
The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.
You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.
Drink less alcohol
Although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.
Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine
Drink more water for better energy
Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Non-Alcoholic Fatty Liver Disease (NAFLD)

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver. It’s usually seen in people who are overweight or obese.
A healthy liver should contain little or no fat. It’s estimated that up to one in every three people in the UK has early stages of NAFLD where there are small amounts of fat in their liver.
Early-stage NAFLD doesn’t usually cause any harm, but it can lead to serious liver damage, including cirrhosis, if it gets worse. Having high levels of fat in your liver is also associated with an increased risk of problems such as diabetes, heart attacks and strokes.
If detected and managed at an early stage, it’s possible to stop NAFLD getting worse and reduce the amount of fat in your liver
Stages of NAFLD
NAFLD develops in four main stages.
Most people will only ever develop the first stage, usually without realising it. In small number of cases it can progress and eventually lead to liver damage if not detected and managed.
The main stages of NAFLD are:
simple fatty liver (steatosis) – a largely harmless build-up of fat in the liver cells that may only be diagnosed during tests carried out for another reason
non-alcoholic steatohepatitis (NASH) – a more serious form of NAFLD, where the liver has become inflamed; this is estimated to affect up to 5% of the UK population
fibrosis – where persistent inflammation causes scar tissue around the liver and nearby blood vessels, but the liver is still able to function normally
cirrhosis – the most severe stage, occurring after years of inflammation, where the liver shrinks and becomes scarred and lumpy; this damage is permanent and can lead to liver failure (where your liver stops working properly) and liver cancer
It can take years for fibrosis or cirrhosis to develop. It’s important to make lifestyle changes to prevent the disease from getting worse.
Am I at risk of NAFLD?
You’re at an increased risk of NAFLD if you:
are obese or overweight – particularly if you have a lot of fat around your waist (an “apple-like” body shape)
have type 2 diabetes
have high blood pressure
have high cholesterol
are over the age of 50
smoke
However, NAFLD has been diagnosed in people without any of these risk factors, including young children.
Although it’s very similar to alcohol-related liver disease (ARLD), NAFLD isn’t caused by drinking too much alcohol.
Symptoms of NAFLD
There aren’t usually any symptoms of NAFLD in the early stages. You probably won’t know you have it unless it’s diagnosed during tests carried out for another reason.
Occasionally, people with NASH or fibrosis (more advanced stages of the disease) may experience:
a dull or aching pain in the top right of the tummy (over the lower right side of the ribs)
fatigue (extreme tiredness)
unexplained weight loss
weakness
If cirrhosis (the most advanced stage) develops, you can get more severe symptoms such as yellowing of the skin and the whites of the eyes (jaundice), itchy skin, and swelling in the legs, ankles, feet or tummy
How NAFLD is diagnosed
NAFLD is often diagnosed after a blood test called a liver function test produces an abnormal result and other liver conditions, such as hepatitis, are ruled out. However, blood tests don’t always pick up NAFLD.
The condition may also be spotted during an ultrasound scan of your tummy. This is a type of scan where sound waves are used to create an image of the inside of your body.
If you’re diagnosed with NAFLD, further tests may be needed to determine which stage you have. This may involve a special blood test or having another type of ultrasound scan (Fibroscan). Some people may also need a small sample of liver tissue (biopsy) taken using a needle to have it analysed in a laboratory.
Treatment for NAFLD
Most people with NAFLD won’t develop any serious problems, but if you’re diagnosed with the condition it’s a good idea to take steps to stop it getting any worse.
There’s currently no specific medication for NAFLD, but making healthy lifestyle choices can help and treatment may be recommended for associated conditions (high blood pressure, diabetes and cholesterol) or complications.
You may be advised to have regular appointments with your doctor to check your liver function and look for signs of any new problems.
Healthy diet and lifestyle
Adopting a healthy lifestyle is the main way of managing NAFLD. The following can all help:
Lose weight – you should aim for a BMI of 18.5-24.9; use the BMI calculator to work out your BMI. Losing more than 10% of your weight can remove some fat from the liver and improve NASH if you have it.
Eat a healthy diet – try to have a balanced diet high in fruits, vegetables, protein and carbohydrates, but low in fat, sugar and salt. Eating smaller portions of food can help too.
Exercise regularly – aim to do at least 150 minutes of moderate-intensity activity, such as walking or cycling, a week. All types of exercise can help improve NAFLD, even if you don’t lose weight.
Stop smoking – if you smoke, stopping can help reduce your risk of problems such as heart attacks and strokes.
NAFLD isn’t caused by alcohol, but drinking may make the condition worse. It’s therefore advisable to cut down or stop drinking alcohol.

10 Medical Reasons For Feeling Tired

Any serious illness, especially painful ones, can make you tired. But some quite minor illnesses can also leave you feeling washed out. Here are 10 health conditions known to cause fatigue.
1. Coeliac disease
This is a type of food intolerance, where your body reacts badly when you eat gluten – a substance found in bread, cakes and cereals.
One in 100 people in the UK are affected, but research suggests up to 90% of them don’t know they have the condition, according to patient group Coeliac UK.
Other symptoms of coeliac disease, apart from tiredness, are diarrhoea, anaemia and weight loss. Your GP can check if you have coeliac disease through a blood test.
2. Anaemia
One of the most common medical reasons for feeling constantly run down is iron deficiency anaemia. It affects around 1 in 20 men and postmenopausal women, but may be even more common in women who are still having periods.
Typically, you’ll feel you can’t be bothered to do anything, your muscles will feel heavy, and you’ll get tired very quickly.
Women with heavy periods and pregnant women are especially prone to anaemia.
3. Chronic fatigue syndrome
Chronic fatigue syndrome (myalgic encephalomyelitis, or ME) is a severe and disabling tiredness that goes on for at least six months. There are usually other symptoms, such as a sore throat, muscle or joint pain, and headache.
4. Sleep apnoea
Sleep apnoea is a condition where your throat narrows or closes during sleep and repeatedly interrupts your breathing.
This results in bad snoring and a drop in your blood’s oxygen levels. The difficulty in breathing means you wake up often in the night and feel exhausted the next day.
It’s most common in overweight middle-aged men. Drinking alcohol and smoking makes it worse
5. Underactive thyroid
An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired.
You’re also likely to put on weight and have aching muscles. It’s most common in women and happens more often as you get older.
Your GP can diagnose an underactive thyroid by taking a blood test.
6. Diabetes
One of the main symptoms of diabetes, a long-term condition caused by too much sugar in the blood, is feeling very tired. The other key symptoms are feeling very thirsty, going to the toilet a lot, and weight loss. Your GP can diagnose diabetes with a blood test.
Find your local diabetes support services.
7. Glandular fever
Glandular fever is a common viral infection that causes fatigue, along with fever, sore throat and swollen glands.
Most cases happen in teenagers and young adults. Symptoms usually clear up within four to six weeks, but the fatigue can linger for several more months.
8. Depression
As well as making you feel very sad, depression can also make you feel drained of energy. It can stop you falling asleep or cause you to wake up early in the morning, which makes you feel more tired during the day.
9. Restless legs
This is when you get uncomfortable sensations in your legs, which keep you awake at night.
You might have an overwhelming urge to keep moving your legs, a deep ache in your legs, or your legs might jerk spontaneously through the night.
Whatever your symptoms, your sleep will be disrupted and of poor quality, so you’ll feel very tired throughout the day.
10. Anxiety
Feeling anxious is sometimes perfectly normal. But some people have constant uncontrollable feelings of anxiety, which are so strong they affect their daily life.
Doctors call this generalised anxiety disorder (GAD). It affects around 1 in 20 people in the UK. As well as feeling worried and irritable, people with GAD often feel tired.

Why Lack Of Sleep Is Bad For Your Health

Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?
One in three of us suffers from poor sleep, with stress, computers and taking work home often blamed.
However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.
Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.
It’s now clear that a solid night’s sleep is essential for a long and healthy life.
How much sleep do we need?
Most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.
As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.
A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.
What happens if I don’t sleep?
Everyone’s experienced the fatigue, short temper and lack of focus that often follow a poor night’s sleep.
An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.
After several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases.
If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes.
Here are seven ways in which a good night’s sleep can boost your health:
1. Sleep boosts immunity
If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs.
2. Sleep can slim you
Sleeping less may mean you put on weight! Studies have shown that people who sleep less than seven hours a day tend to gain more weight and have a higher risk of becoming obese than those who get seven hours of slumber.
It’s believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone).
3. Sleep boosts mental wellbeing
Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety.
When people with anxiety or depression were surveyed to calculate their sleeping habits, it turned out that most of them slept for less than six hours a night.
4. Sleep prevents diabetes
Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.
It seems that missing out on deep sleep may lead to type 2 diabetes by changing the way the body processes glucose – the high-energy carbohydrate that cells use for fuel.
5. Sleep increases s*x drive
Men and women who don’t get enough quality sleep have lower libidos and less of an interest in s*x, research shows.
Men who suffer from sleep apnoea – a disorder in which breathing difficulties lead to interrupted sleep – also tend to have lower testosterone levels, which can lower libido.
6. Sleep wards off heart disease
Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.
7. Sleep increases fertility
Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. Apparently, regular sleep disruptions can cause trouble conceiving by reducing the secretion of reproductive hormones.
How to catch up on lost sleep
If you don’t get enough sleep, there’s only one way to compensate – getting more sleep.
It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so expect recovery to take several weeks.
Starting on a weekend, try to add on an extra hour or two of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!).
Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.
Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.

#DeadlineDay: Bojan Joins Alaves On Loan

Stoke City man, Bojan Krkic has returned to the La Liga, joining Alaves on loan for the season.
The former Barcelona forward was impressive in his first season at Stoke in 2014, but has struggled to mirror that form so far.
Bojan Krkic only made five appearances last season, before joining Bundesliga club , Mainz on loan for the remainder of the season.
Bojan has played for Stoke this season, but has been deemed surplus to requirements and will be joining Alaves.
Tottenham has announced the signing of Swansea striker, Fernando Llorente, for a fee reported to be £15 million.
The Spain international striker rejected the chance to join Chelsea, who also tabled a £15 million bid for him.
Llorente is the second player to join Tottenham on deadline day, with Serge Aurier joining earlier.
The 32-year-old joined last summer and scored 15 goals, to save the club from relegation.